THURSDAY
CrossFit Hardcore Warm-up
Metcon (AMRAP – Reps)
WARM UP
200 MT JOG
50 SIT UPS
200 MT JOG
50 SIT UPS
200 MT JOG
10 RENEGADE ROWS
10 DB SQUATS
WOD
6 MIN CAP
STATION 1
800 MT ROW
BURPEES OVER THE ROWER
STATION2
6 MIN CAP
800 MT RUN
DB SQUAT CLEANS 20/30
STATION 3
6 MIN CAP
50/60 CAL BIKE
WALL BALLS
2 MIN REST IN BETWEEN EVRY STATION
GOAL= FULL OUT ! GIVE YOUR BEST
SCORE = NUMBER OF REPS OF SECOND MOVEMENT OF EACH STATION.
TAKE NOTES!